I am way past menopause, but when I battled the horrible symptoms for many years, I found holistic ways to cope and alleviate my menopausal symptoms. I tried everything known to man and found exercise to be highly beneficial in alleviating the symptoms of menopause in several ways.
Here are my tips to help you in your journey through menopause.
Weight Management
Menopause often brings about changes in metabolism, leading to weight gain, especially around the abdomen (don’t I know it!). Regular exercise helps manage weight by burning calories and maintaining muscle mass, which can help prevent or reduce weight gain – it certainly does!
Bone Health
My mother had osteoporosis, and so I have been aware of the possibilities for me, so I have used preventive care for most of my life.
Menopause is associated with a decline in oestrogen levels, which can lead to a decrease in bone density and an increased risk of osteoporosis. Weight-bearing exercises such as walking, jogging, and resistance training help strengthen bones, reduce the risk of fractures, and maintain bone density.
Mood Enhancement
Feeling grumpy? Don’t worry because menopausal symptoms such as mood swings, irritability, and anxiety can be improved with exercise. Physical activity stimulates the release of endorphins, which are natural mood lifters, leading to improved mood and overall wellbeing.
Hot Flashes/Flushes and Night Sweats
Tossing and turning and burning up at night? Although the exact mechanisms are not fully understood, regular exercise has been shown to reduce the frequency and severity of hot flashes and night sweats in some women. It may be related to improvements in overall circulation and regulation of body temperature.
Cardiovascular Health
We need to be aware that estrogen decline during menopause is associated with an increased risk of heart disease. Exercise strengthens the heart muscle, improves circulation, lowers blood pressure, and reduces cholesterol levels, all of which contribute to better cardiovascular health.
Sleep Quality
Are you experiencing sleepless nights? Many women experience sleep disturbances during menopause, including insomnia and disrupted sleep patterns.
The good news is that exercise can help promote better sleep by reducing stress, anxiety, and depression and regulating sleep-wake cycles. Even long after menopause, I have found this true, so I exercise daily.
Hormonal Balance
While exercise alone may not directly affect hormone levels, it can help improve hormone balance indirectly by reducing stress and promoting overall health. Some studies suggest that regular physical activity may help regulate hormone levels and alleviate specific menopausal symptoms.
Overall, incorporating regular exercise into your routine during menopause can have numerous benefits for both physical and mental health, helping to alleviate symptoms and improve quality of life during this transitional phase.
Are you convinced that exercise may help alleviate your menopausal symptoms- If Yes- then Here’s a tidy list of workout exercises suitable for women to help manage symptoms of menopause-
Cardiovascular Exercises
– Walking: Brisk walking is a low-impact exercise that improves cardiovascular health and helps with weight management.
– Jogging/Running: Running can help burn calories, improve endurance, and boost mood.
– Cycling: Whether outdoors or on a stationary bike, cycling is a great way to get a cardiovascular workout without putting too much stress on the joints.
– Swimming: Swimming is a full-body workout that is gentle on the joints and provides excellent cardiovascular benefits.
Strength Training
– Bodyweight Exercises: Push-ups, squats, lunges, and planks are effective bodyweight exercises that help build strength and muscle tone.
– Resistance Band Workouts: Resistance bands are versatile and can be used for various strength training exercises targeting different muscle groups.
– Dumbbell Exercises: Incorporate dumbbell exercises such as bicep curls, shoulder presses, and chest presses to strengthen muscles and bones.
Flexibility and Stretching
– It’s SO important to improve flexibility and balance to help with relaxation. It also helps alleviate stress and promotes mental wellbeing. Here are two ways to increase your flexibility.
– Pilates: Pilates focuses on core strength, flexibility, and alignment, which can help improve posture and reduce the risk of injury.
– Stretching: Incorporate stretching exercises to improve flexibility and reduce muscle tension. Focus on stretching major muscle groups such as hamstrings, quadriceps, calves, and shoulders.
Balance and Stability Exercises
– Tai Chi: Tai Chi is a gentle martial art that emphasises slow, flowing movements, improving balance, coordination, and relaxation.
– Balance Exercises: Standing on one leg, heel-to-toe walking, and balance board exercises can help improve stability and reduce the risk of falls.
Mind-Body Exercises
– Meditation: Practicing mindfulness meditation can help reduce stress, anxiety, and hot flashes associated with menopause.
– Deep Breathing Exercises: Deep breathing techniques can promote relaxation, reduce stress, and improve sleep quality.
It’s essential to choose exercises that you enjoy, and that suit your fitness level and physical abilities.
Consult with a healthcare provider or a certified fitness professional before starting any new exercise regimen, especially if you have any underlying health conditions or concerns.
Strategies to Get it Done
Managing the symptoms of menopause can be challenging. Still, there are several strategies you can use to motivate yourself during this transitional phase of life, so this is what I do to ensure my motivation remains high.
?Set Realistic Goals
Break down your goals into smaller, achievable steps. Whether improving your fitness level, managing stress, or adopting healthier habits, setting realistic goals can help you stay motivated and focused.
??Focus on the Benefits
Remind yourself of the benefits of staying active and healthy during menopause. Regular exercise can help alleviate symptoms such as hot flashes, mood swings, and weight gain and improve overall wellbeing.
????Find Enjoyable Activities
Choose physical activities that you enjoy and look forward to. Whether it’s dancing, hiking, swimming, or yoga, finding activities that bring you joy can make it easier to stay motivated and consistent.
?Mix It Up
Variety is critical to staying motivated. Mix up your workouts by trying different exercises, classes, or outdoor activities. This can prevent boredom and keep your workouts exciting and engaging.
?Establish a Routine
I work out every morning at 7.30am because I create a consistent exercise routine that fits my schedule and keeps me motivated.
Whether it’s morning walks, lunchtime exercise sessions, or evening strength training workouts, establishing a routine can make exercise a regular part of your daily life.
?Track Your Progress
Keep track of your progress to stay motivated and celebrate your achievements along the way. Whether it’s tracking your steps (I do), monitoring your fitness levels (I do), or keeping a workout journal ( I certainly do), seeing your progress can boost your motivation and confidence.
?Find Support
Surround yourself with supportive friends, family members, or workout buddies who can encourage and motivate you on your fitness journey. This is not always possible, so joining exercise classes or online communities can also provide a sense of camaraderie and accountability.
?Practice Self-Care
Prioritise self-care practices such as adequate sleep, stress management techniques, and healthy nutrition. Taking care of your overall wellbeing can help you feel more energised and motivated to stay active.
?Focus on the Present
Instead of dwelling on the challenges of menopause or worrying about the future, focus on the present moment. Practice mindfulness techniques such as deep breathing and meditation to stay grounded and focused on the here and now.
?Be Kind to Yourself
Remember that it’s okay to have days off or have setbacks. Be gentle with yourself and avoid self-criticism.
??Celebrate your progress, no matter how small, and keep moving forward with compassion and determination. Good luck, and let me know of your progress ?.
Thanks for being here today. If you found this post helpful or have any questions, please place a comment or email me.
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Mindfulness-based techniques, such as mindful breathing and body scans (when you subscribe to https://1.hairforu.net, you will receive a free e-book on body scanning), are instrumental in cultivating awareness of one’s thoughts and sensations while fostering acceptance and non-reactivity.
As a wellness consultant, I advocate for science-based holistic wellness and health. So, Please Contact your healthcare provider for guidance if you have any serious health concerns or issues. If you are interested in improving your wellbeing and want to use my services, Please contact me for a free initial Consultation.
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Who Are We? Hi, I’m Paula Rose, a writer and wellness consultant. I enjoy helping others meet their wellness goals, challenges and needs. Wellness4Women helps women to be happy and healthy with a holistic preventive health approach. I have worked internationally with over 40 years of experience, having a Master of Arts in Counselling Professional Development and training in personal development, wellbeing and health and fitness. I help business owners, employees, and individuals improve their health and wellness for productivity and success.
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